What's the Difference Between Dirty and Clean Keto?

The ketogenic (keto) diet is a very low-carb, high-fat diet that has recently gained popularity due to its proposed health benefits.

Many follow this type of diet to promote weight loss and control type 2 diabetes.

Dirty and clean keto are two types of this diet, but it's not always clear how different it is. So, you may want to know more about what everyone can write about.

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This article addresses the main differences between dirty and clean keto.

What is Clean Keto?

Clean Keto focuses on perfectly nutritious and dense foods and emphasizes food quality more than a quality Keto diet, with no more than 50 grams of carbohydrates per day, a moderate protein intake of 15-220% of daily calories, and at least 75% more calories per day. Fat consumption.

Limiting carbohydrates keeps your body in ketosis - this is the metabolic state where you start burning fat for energy instead of carbohydrates.

This can lead to multiple potential health benefits, including weight loss, lower blood sugar levels, and lower risk of certain cancers.

Clean Keto consists primarily of whole foods from quality sources such as grass-fed beef, free-range eggs, wild seafood, olive oil, and starchy vegetables.

Foods high in sugar, including cereals, rice, potatoes, cakes, bread, pasta, and most fruits, are strictly forbidden or forbidden.

Clean Keto also reduces your intake of processed foods, although it can still be eaten in moderation.

SUMMARY:

Clean keto refers to the conventional ketogenic diet that gives your body burning fat as a fuel source instead of carbohydrates. This diet consists of minimally processed whole foods that are low in carbohydrates but high in fat.

What is dirty keto?

Although dirty keto is still low carb and high in fat, its food source is often not nutritious.

You can use this method to technically achieve ketosis and get some of the benefits of the keto diet, but it can skip a number of key nutrients and increase your risk of disease.

Contains processed foods

Dirty keto is also called lazy keto as it allows for highly processed and packaged foods.

It is popular with people who want to achieve ketosis without spending a lot of time preparing ketogenic foods.

For example, someone on a dirty keto diet might grill a grass-fed steak and order a breadless double bacon pizzeria instead of making a low carb salad with a high-fat dressing.

Dirty keto foods often contain sodium. For people sensitive to salt, high sodium intake is associated with increased blood pressure and an increased risk of heart disease.

Processed foods are more likely to have more additives and fewer micronutrients than your body needs. Additionally, these are associated with a number of negative health effects, including weight gain, diabetes, general mortality, and heart disease.

Various additives, including monosodium glutamate (MSG) and trans fats, have been linked to adverse conditions such as cancer, obesity, heart disease, and type 2 diabetes.

Also, the sugars in many processed foods can prevent you from reaching and maintaining ketosis.

There may be a lack of micronutrients.

Dirty keto foods lack the vitamins and minerals your body needs.

By choosing nutritious, processed foods over whole foods, you can become deficient in micronutrients like calcium, magnesium, zinc, folic acid, and vitamins C, D, and K.

Although these nutrients are derived from supplements, studies suggest that your body digests them and uses them better than whole foods.

SUMMARY:

The dirty ketogenic diet can be tempting for people with busy schedules, but it also emphasizes processed foods and can dramatically reduce micronutrient intake.

What are the key differences?

Dirty and clean versions of the ketogenic diet are much different in terms of food quality.

While the clean ketogenic diet only focuses on high-fat, nutritious, whole foods, including occasional processed items, the dirty version allows for convenient meals packaged in large quantities.

For example, people on a clean keto diet fill up on stage-free VGs like spinach, cal, broccoli, and asparagus, while people on a dirty keto diet can eat very few VGs.

Dirty keto also contains significantly more than sodium.

Generally speaking, a dirty ketogenic diet is best avoided due to long-term negative health effects such as disease risk and nutritional deficiencies.

SUMMARY:

Clean and dirty keto differs from food quality. Clean keto has a lot more whole, nutritious food but dirty keto has a lot of processed food that can be lacking in nutrients.

Clean the keto food while eating

A clear ketogenic diet allows for a wide variety of foods that can be quite easy to prepare and satisfy your habits throughout the day.

Here are some examples of delicious foods to eat in this diet:

High-fat protein sources: grass-fed beef, chicken thighs, salmon, tuna, shellfish, eggs, bacon (moderately), full-fat Greek yogurt, and cottage cheese

Low-carb vegetables: Cabbage, broccoli, asparagus, Brussels sprouts, spinach, kale, green beans, bell pepper, zucchini, cauliflower, and celery

A limited serving of berries: strawberries, blueberries, and blackberries

Fat sources: grass-fed butter, ghee, avocados, coconut oil, MCT oil, olive oil, sesame oil, and walnut oil.

 Nuts and seed butter:  walnuts, almonds, and hazelnuts, as well as flax, flax, sunflower, chia, and pumpkin seeds

Cheese

Drinks: water, sparkling water, diet sodas, green tea, black tea, coffee, protein shakes, milk substitutes, vegetable juices, and kombucha.

SUMMARY:

Catagenic foods include low-carb vegetables, plus many healthy sources of fat and protein, such as fish, eggs, and avocados.

BOTTOM LINE

A ketogenic diet is a very low-carb, high-fat diet with many benefits.

Both clean and dirty keto can help your body burn fat instead of carbohydrates for energy, but diets are different in their composition. The clean version focuses on whole, nutritious foods, while the dirty version promotes processed products.

For example, dirty keto is best avoided. A clean ketogenic diet gives your body the micronutrients it needs to create a healthier and more complete diet.